How to Fix a Stiff Neck in 3 Steps

Almost everyone has experienced a kink in the neck, and it can easily ruin your day. In the vast majority of cases, a stiff neck is caused by a simple muscle strain or sprain that will heal on its own. Still, a few self-treatment steps can speed up recovery and help you feel better faster. Here’s a simple three-step approach.

1. Self-Myofascial Release of the Neck

Start by releasing the muscles of the neck – specifically the sternocleidomastoid (SCM), levator scapulae, and trapezius. You can use your hands, pinching your fingers together and sliding them across the muscles, or a tool such as a lacrosse ball, small rubber ball, or Thera Cane. You’ll feel some discomfort while working through these muscles, but if you stick with it, they’ll gradually release and you’ll get more relief as things loosen up.

2. Stretch Your Neck Muscles

For the back of the neck: Sitting or standing, place the hand on the side you want to stretch behind your body. Turn your head away from that side and slowly tuck your chin. Hold for a few seconds, then relax. This improves flexibility, range of motion, and circulation through the upper, middle, and lower trapezius.

For the front of the neck: Press gently on the SCM muscle near its origin (around your collarbone), and while holding that pressure, extend your head and rotate or side-bend to the opposite side. You should feel a gentle stretch running upward from your fingertips. Hold for a few seconds, then relax.

3. Upper Body and Neck Mobility

Finally, restore movement in your neck and shoulders. Rotate your neck left and right and look up and down as far as is comfortable, doing 10-15 repetitions per direction and repeating throughout the day. Adding arm swings or shoulder circles helps improve circulation through the muscles of the upper body.

If your stiff neck doesn’t improve within a couple of weeks, or you notice symptoms such as fever, severe headache, numbness, or weakness, it’s worth getting evaluated by a chiropractor or physician to rule out anything more serious.